Are you tired of writing your own workouts? Feeling burnt out doing the same old exercises?
Tired of looking back and feeling that your fittest days are behind you? It’s time to try something different!
The Ripped & Ready program will help you improve your metabolic fitness, increase your functional strength and achieve the aesthetic physique you deserve.
My name is Dave Spitz, lifelong coach and former athlete - turned fat guy - turned fit guy. I researched, wrote and refined the Ripped & Ready program for myself.
When I turned 43, the realization set in that I was running out of the benefits that my genetic capital had afforded me.
I was weaker, fatter and my metabolic fitness was low by any standard.
The road back to reclaiming my fitness was not easy, but it started with one simple idea... NEVER DO NOTHING.
A1
Jump Rope
1 x 50
A2
Banded Kettlebell Swing
1 x 10
A3
Plyo Push-Up
1 x 10
A4
DB Reverse Lunge
1 x 10
B1
Banded Bent Over Row
10, 10, 10, 8 @ _ , _ , _ , MAX kg
B2
Chin Ups
4 x 6
C1
Straight Arm Cable Lat Pull Down
3 x 12 @ _ , _ , MAX lb
C2
Birddog DB Single Arm Row
3 x 8 @ _ , _ , MAX lb
C3
90 Degree Barbell Curl Isometric Hold
3 x 30 @ _ , _ , MAX lb
D1
Cross Cable Rear Delt Fly
2 x 12 @ _ , MAX lb
D2
Spider Curls
2 x 12 @ _ , MAX lb
E1
Banded Deadbug
2 x 12
E2
Penguins
2 x 30 @ MAX
E3
Planks
2 x 60
F
Sauna
1 x 15:00
Extra Credit: 10,000 Steps
G
10,000 Steps
Did you get 10,000 steps in today? Record the total number of steps to the Leaderboard!
A
Hill Sprints
10 x 30
B
High Hang Clean (CS)
5 x 1
C
Back Squat
7, 5, 3
D1
Seated Leg Extension
3 x 10
D2
DB SL RDL
3 x 8
E1
Uni-Lateral Kettlebell Sit Up
2 x 8
E2
Uni-Lateral Isometric Back Extension
2 x 60
Extra Credit: 10,000 Steps
F
10,000 Steps
Did you get 10,000 steps in today? Record the total number of steps to the Leaderboard!
G
Sauna
1 x 15:00
A1
Assault Bike Sprint
1 x 12
A2
DB Overhead Step Ups
1 x 6
A3
Banded Push-Up
1 x 12
A4
GHD Sit Ups
1 x 12
B
Banded Pec / Shoulder Stretch
2 x 60
C
90/90 Hip Rotations
2 x 10
Conditioning
D
10,000 Steps
Did you get 10,000 steps in today? Record the total number of steps to the Leaderboard!
E
Sauna
1 x 20:00
A1
Plate Ground To Overhead
1 x 12
A2
Front Rack Lunges
1 x 12
A3
Plyo Push-Up
1 x 6
B1
Behind the Neck Strict Press
3 x 8
B2
Double Dumbbell Upright Row
3 x 10
C1
Kneeling Land Mine Press
3 x 8
C2
Costal Cable Pec Smash
3 x 10
D1
Rock Raises
3 x 12
D2
Tates Press
3 x 10
E1
Alternating Plate Pinch Grip Holds
2 x 20
E2
Half Kneeling Landmine Twist
2 x 10
F
Sauna
1 x 20:00
Extra Credit: 10,000 Steps
G
10,000 Steps
Did you get 10,000 steps in today? Record the total number of steps to the Leaderboard!
A1
Assault Bike Sprint
1 x 10
A2
Front Rack Walking Lunge
1 x 12
A3
Med Ball Horizontal Wall Throws
1 x 6
A4
Burpee
1 x 6
B
Power Snatch
1, 2, 2
C
Clean Grip Deadlift
1, 5
D1
Single Arm DB Split Squats Rear Foot Elevated
3 x 8
D2
Weighted Single Leg Calf Raise
3 x 8
Extra Credit: 10,000 Steps
E
10,000 Steps
Did you get 10,000 steps in today? Record the total number of steps to the Leaderboard!
F
Sauna
1 x 20:00
A
Assault Bike Sprint
3 x 30 @ MAX
B1
DB Floor Press
3 x 10
B2
Wide Grip Pull-Ups
3 x MAX
C1
Landmine SL Glute Bridge
3 x 10
C2
DB SL RDL
3 x 10
D1
MDS: Supinated Cable Bicep Curls to Hammer Curls
3 x MAX
D2
Seated DB Overhead Tricep Extension
3 x 10
E
Sauna
1 x 20:00
Extra Credit: 10,000 Steps
F
10,000 Steps
Did you get 10,000 steps in today? Record the total number of steps to the Leaderboard!
A1
Walk
A2
Hike
A3
Swimming
A4
Bike
A5
Other
USAW Senior International Coach and Certified Strength & Conditioning Specialist. I'm excited to bring 15+ years of coaching experience working with Olympians, NFL players and CrossFit Games athletes to see you through your training and competition goals.
I’m so confident that you'll love this program that if you’re not 100% satisfied by the end of your first seven days, we’ll give you a full refund. You can upgrade, switch between our suite of teams or cancel at anytime.
Get Ripped & ReadyCoach, Husband and Father of 3
Verified Athlete"Lifelong coach and former athlete - turned fat guy - turned fit guy. I'm living proof that this shit works!"
When you join a team you’re getting more than programming, you’re joining an online community.